When the time is right, lifting weights with tennis elbow is an important part of the recovery process. However, it is crucial to understand how to lift correctly and when it is the right time to start. Keep reading to learn more about how to strengthen your elbow and forearm muscles.
Using the muscles in your elbow with a good strengthening routine will promote circulation to the entire arm. This will expedite the healing of the affected inflamed tendons. The key is finding exercises that promote tendon health and minimize additional strain to the area.
In general, mild pain with exercise is expected and normally means you need to change your approach or modify, such as decreasing range, resistance with strengthening for tennis elbow. Alternatively, moderate to severe pain signals to stop the exercise altogether.
When lifting weights with elbow pain, it’s important to start small and slow. While paying close attention to your symptoms, you can gradually progress from there.
Whether you’re an athlete, such as a tennis player, or not the following tennis elbow exercises are a great place to start. These will help address symptoms of tennis elbow and initiate your injury recovery process.
This exercise will strengthen your wrist extensor muscles. Find a comfortable place to support your forearm with the palm facing downward, such as sitting with your arm on your thigh or a table. Holding a small weight (½ to 2 lbs), simply extend the wrist up toward the ceiling. Make sure only the wrist is moving. Keep the movement slow and controlled.
Do 15-20 repetitions for 2-3 sets. Modify the weight to your comfort level.
Complete 15-20 repetitions for 2-3 sets.
With the arm supported, hold a weight in the hand with the thumb facing up. You will be holding the bottom of the dumbbell so that most of the weight is above your hand. Then, slowly rotate your hand and wrist so that your palm is facing down. Return to the starting position, then rotate it in the opposite direction until your palm is facing upward.
Move back and forth between these two positions 15-20 times for 2-3 sets. You can start without any weight if needed.
Pain with tennis elbow is caused by inflammation of the forearm muscle tendons, also known as tendonitis. Treating tendonitis with exercise requires a unique balance. Proper movement will adequately stress the tendons of the outside elbow enough to promote blood flow and healing. However, since these areas are inflamed it can also cause pain, even aggravation if overdone.
A great way to balance exercise is with elbow stretches and pain-relieving modalities.
The activities that initially caused your injury, typically due to overuse or repetitive motions, will probably need to be stopped or modified.
Here is a list of exercises to avoid to minimize strain and aggravation and maximize benefits of weight lifting for tennis elbow.
For more personalized education and recommendation, talk to a physical therapist or personal trainer.
As with any recovery program, tune into your symptoms to know what you should be doing. If you experience any change in symptoms such as severe pain, numbness, tingling, or a decrease in hand or wrist strength talk, to a medical professional as soon as possible. Recovery from an elbow injury is all about patience. With time and diligence, you will slowly be able to return to your previous level of activity.
Sources:SHOP TENNIS ELBOW PRODUCTS